Posted!

Join the Conversation

Comments

Welcome to our new and improved comments, which are for subscribers only.
This is a test to see whether we can improve the experience for you.
You do not need a Facebook profile to participate.

You will need to register before adding a comment.
Typed comments will be lost if you are not logged in.

Please be polite.
It's OK to disagree with someone's ideas, but personal attacks, insults, threats, hate speech, advocating violence and other violations can result in a ban.
If you see comments in violation of our community guidelines, please report them.

Think heart health in February

Published 6:50 p.m. ET Feb. 1, 2016

Just a few simple steps can help you take charge of your health and reduce your risk of heart disease.(Photo: THINKSTOCK)

February is the perfect time to love your heart. Women can take charge of their health and reduce their risk of heart disease with just a few steps. Manisha Patel, medical director of the Greenville Health System’s Adult Congenital Heart Disease Clinic, says now is the time to value your health.

Practice self-care

Preventing heart disease is worth the effort, even though it is often difficult for women to make their health a priority. A little investment here can pay very big dividends.

“If you do three or four things correctly, you can reduce the risk by 80 percent,” Patel says. “It’s the No. 1 killer of women in the United States. It’s 10 times more likely than all cancers combined.”

And women should never feel guilty about taking the time and making the effort to keep themselves healthy.

“You deserve better,” Patel says. “You deserve the best. Heart disease is very preventable. I believe simple things can go a long way.

You really are what you eat

Patel is a strong believer in natural, whole foods for good health. Real foods can promote real health.

“Cook at home as much as you can,” she says. “Look for labels with less than four ingredients. Shop the perimeter of the grocery store. Eat whole real foods — avoid fake foods. Anything with preservatives is awful for your body.”

Shifting from a diet high in processed foods to one that contains foods in their natural form can take a little getting used to, but Patel urges women to take steps to make the change.

“Cut down the amount of sugar,” she says. “It can wreak havoc on the body. Once you change your palate, you’ll never go back. It does take some effort to eat whole foods and cook at home.”

Patel’s busy schedule doesn’t stop her from practicing what she preaches. She spends time on the weekend preparing food for the week. Having it cooked and ready to eat eliminates to temptation of take-out food.

For soda lovers, Patel asks them to read the labels and imagine themselves in a chemistry lab mixing those compounds. It makes that sugary concoction much less appealing.

Get moving

Getting enough exercise to reduce the risk of heart disease doesn’t mean you need to run marathons or spend hours each day at the gym. Little changes matter.

“Be active,” Patel says. “So many of us have a sedentary lifestyle. Making it a part of your daily routine is sometimes easier than going to the gym for an hour.”

Patel suggests walking during lunch, parking at the end of the lot and taking the stairs instead of the elevator. A fitness tracker may serve as a helpful reminder to take an extra lap around the parking lot.

“Just build it in,” Patel says. “Stick to it and keep it simple. Just throw in a few extra steps.”

Take control where you can

Some things are completely out of your control. Unless you were born with a heart defect or other medical issue, the reality is that heart disease probably isn’t one of them. Some choices can make an enormous impact, but every woman should also know the warning signs that could signal trouble.

“Women don’t come into care until their health affects those around them,” Patel says. “Heart attacks in women look very different than they do in men. One of the most common symptoms is fatigue and weakness. It can be very subtle. It further emphasizes the importance of keeping those routine appointments and saying, ‘I deserve better.’”

While it’s not a new message, Patel says women should never smoke. If you are a smoker, talk to your doctor about quitting right away.

“Getting help is important,” Patel says.

Learn more about heart attack symptoms in women by watching Elizabeth Banks’ video, “It’s Just a Little Heart Attack” at https://www.goredforwomen.org/about-heart-disease/symptoms_of_heart_disease_in_women/just-a-little-heart-attack.